Endurance sports dietitian Alex Larson is back this month with her nutrition insights. She will be speaking in-person at our Ski de She camp and race event on January 17-19, 2025.
Are You Under Fueling Workouts?
How much and how often you’re fueling during exercise is critical to keeping your energy levels up during workouts. Many athletes underestimate how much fuel they need to support their training efforts, especially in cross-country skiing. Let’s talk more about how you can start improving your intra-workout fueling.
Why Fuel During Your Ski?
When you’re out on the trails for an extended period, your body is burning through its glycogen stores—the primary energy source for endurance activities.
Usually, glycogen stores will start to run low about 90-120 minutes into activity (but sometimes sooner!). When that happens you’ll begin to experience fatigue, loss of focus, and a drop in performance. It’s essential to have a plan for fueling during your workout to stay strong from start to finish.
What to Eat and When
For workouts lasting 75-120 minutes, aim to consume 30-60 grams of carbohydrates per hour. This could be in the form of energy gels, maple syrup, chews, or a sports drink. Remember to listen to your body; everyone’s fueling needs are a bit different, so practice during training to find what works best for you.
For workouts >2.5 hours, aim for 60-90 grams of carbs per hour.
Don’t Forget Hydration!
Even in cold weather, dehydration can sneak up on you. Carry a bottle of an electrolyte drink in your hydration pack or stash some in your ski belt. It’ll help maintain your energy and keep those muscles firing on all cylinders.
Avoiding the Under-fueling Trap
One of the biggest mistakes skiers make is not eating enough during their workout, leading to under-fueling. This not only hampers performance but can also slow down your recovery. Make it a priority to practice your fueling strategy during training so it feels second nature to fuel well on race day.
Located near Duluth, Minnesota, Alex is a registered dietitian, Ironman finisher and mom of 3. She started Alex Larson Nutrition with the mission of supporting endurance athletes with practical and simple nutrition advice for lifelong health and performance. You can find Alex on social channels @alexlarsonnutrition.
Posted September 19, 2024 at 11:48 am
